A Handy Guide To Correcting Bad Posture

Everyone knows sitting and standing up straight makes them look taller and seem more confident, but did you know bad posture can not only take this away, but also have negative impacts on health? It can cause many unpleasant symptoms, from headaches and back pain to gastrointestinal reflux. It can even make you feel tired. When an individual has good posture, their body parts are aligned properly, and it puts the least amount of strain possible on their ligaments and muscles. Bad posture can be a hard habit to break, but by learning certain exercises and tweaking your daily activities, it is possible to re-learn the correct way to sit and stand.

Learn How To Sit Properly

There are quite a few things to keep in mind if you are going to sit properly. First, if at all possible, do not sit in the same position for extended periods. You will want to keep your feet on the floor and your legs uncrossed. If your legs are too short to touch the floor, use a footrest. When sitting properly, your ankles will be directly underneath your knees. It is important your knees are no higher than your hips. Make sure to sit with your shoulders relaxed. Finally, when you learn how to sit properly, you should also make sure your back has ample support. If your chair does not have a way to adjust the level of mid and lower back support, consider buying a special back pillow or other devices to help compensate for this.

Stretching And Exercising

Far too many individuals spend the majority of their time sitting hunched over a computer or standing and doing repetitive motions, and both scenarios can have a negative impact on their posture. Thankfully, stretching and exercising can help reduce pain in the muscles and joints while also strengthening them to help them deal with the strain. Increasing core strength is very important to posture. Try to build-up strength from your mid-thigh all the way up to your rib cage. These muscles support the body when you are sitting or standing so it only makes sense that the stronger they are, the easier it is to have proper posture. Just like animals stretch when they get up from sleeping or standing, so should humans. Simple stretches can help ease the strain and reduce pain and should be done every time you get up from sitting or laying down for an extended period. Something as simple as putting your hands on your lower back and leaning backward can make a world of difference.

Lifting The Right Way

You may think lifting is something that only applies to individuals at the gym, but the reality is it applies to nearly everyone who picks up heavy objects throughout the day. Whether you are picking up your children, moving around stacks of books, or even putting away pots and pans, you are lifting. But by lifting the right way, you can save yourself quite a bit of pain. Start by always standing directly in front of the object you are trying to lift. It is when you are twisting and bending that you are putting your spine in the most danger. You have probably heard you should lift with your knees instead of your back. This is good advice because it utilizes the gluteal muscles, which are generally much stronger and well-suited for lifting than the muscles in your back.

Pay Attention To Sleeping Posture

Sleeping in certain positions can have a negative impact on health. If you do not properly align your body, you will likely find yourself waking up feeling achy. Sleeping on your stomach causing neck strain and should be avoided. Side sleepers should try to sleep with a pillow in between their legs, as it prevents their top knee from pulling down on their back. Finally, individuals who sleep on their backs should prop both knees up on a pillow. This is much easier on the spine than laying with your body flat. After you have started to pay attention to your sleeping posture, consider a special pillow if you are still waking up with pain, and choose a mattress with the proper amount of support. Many individuals benefit from a firmer mattress, but comfort is important as well.

Change Habits That Lead To Poor Posture

There are many seemingly small and inconsequential habits that can wreak havoc on an individual's posture. Something as simple as cradling the phone as you talk can cause unnecessary strain on your shoulders, upper back, and neck. Many individuals who work on a computer struggle with their posture, as sitting for extended periods can lead to slouching, which can lead to poking out the chin to see the computer screen. This way of sitting can put a strain on many areas of the body, especially the neck and shoulders. When standing, be sure you are not putting more of your weight on one leg than the other. This common way of standing causes unneeded strain on your lower back and buttocks. If you want to change habits that lead to poor posture, it is important to evaluate how you are holding your body while you are sitting, standing, and laying down.

Get The Right Kind Of Desk Chair

Posture issues are often caused by sitting for long hours in chairs lacking proper support. To improve posture and reduce pain, it can help to get the right kind of desk chair. Experts recommend choosing ergonomic chairs that provide lumbar support. Ideally, the chair should have a pneumatic adjustment lever so the height of the chair can be adjusted to the patient's height. It may also be beneficial to choose a chair in which the seat and chair back can be tilted if desired. To maximize comfort when sitting for long hours, patients should choose a chair that has a padded seat with soft fabric. Swivel chairs are recommended so users can reach different areas of their desks without straining. If the chair has armrests, these should be adjustable. Users should check the armrests before purchasing to ensure their forearms would not be resting on the armrests while typing.

Keep Car Seat Up Straight

While it can be tempting to recline the seat on a long car trip, researchers suggest drivers and passengers keep the car seats up straight. Doing so may help prevent aches and pains, and it can also preserve good posture. While driving, there should be a slight space between the lumbar curve and the backrest of the driver's seat. If the entire spine makes contact with the backrest, this suggests the driver is rounding the spine. A rounded cervical spine or neck could push the head forward, and this may increase the risk for whiplash and other injuries in the event of a car accident. Musculoskeletal experts suggest drivers adjust the seat and headrest so the spine, neck, and head are in a neutral, upright position. To get a clear understanding of driving posture, it can be helpful to have a friend take a photo of the driver sitting in the driver's seat. If necessary, adding gel or memory foam seat cushions could provide greater comfort and make it easier for drivers to maintain proper posture.

Wear Posture Correcting Devices

Individuals who struggle with postural issues might want to wear posture correcting devices. The devices are available in a range of styles, and they help provide support and stability for muscles that may be weak. Over time, the use of posture correcting devices could improve spinal alignment and increase the wearer's awareness of their posture. Patients can choose from physical correctors, including elastic braces, molded braces, and longline braces, and there are also electronic posture reminders. Since overuse of these devices could make muscles weaker, patients should check with a physician or physical therapist before wearing a posture corrector. Healthcare providers can perform assessments to determine if the patient would benefit from using the devices, and they can recommend posture correctors that will be most suitable for the patient's health needs. Most importantly, they will be able to advise the patient on how frequently the device should be worn, and they can instruct the patient on how to wear the device safely.

Try A Balance Ball As A Chair

Some researchers recommend that patients try a balance ball as a chair to improve their posture. Specialized balance ball chairs are sold online and in sporting goods stores. The chairs typically have wheels and a backrest like regular office chairs. However, a large balance ball is placed where the seat would normally be located. As the user sits in the chair, they must constantly work to maintain proper balance, and the chairs strengthen abdominal muscles. To stay properly balanced in the chair, the user must sit with an upright posture and have proper spinal alignment, as slouching could cause the user to fall off of the chair. Individuals who use balance ball chairs regularly often report reductions in back pain and noticeable improvements in their posture. When choosing a balance ball chair, individuals should check the height and weight restrictions for the specific chairs they are considering. Different companies may have different height and weight restrictions for their products. Patients with underlying medical conditions may want to check with a doctor before purchasing a balance ball chair.

Pay Attention To Breathing

Breathing and posture are intertwined, and doctors suggest that patients pay attention to breathing while working on postural issues. Sitting for prolonged periods could cause individuals to round their shoulders and adopt a forward head posture. In these positions, the muscles around the chest may tighten, limiting the amount the rib cage expands and potentially resulting in a rapid, shallow breathing pattern. To return to healthier breathing patterns, patients can try performing deep breathing exercises in an upright, seated position. One of the easiest breathing exercises for beginners involves breathing in and out to a count of four. In an upright position, the patient should inhale deeply. After counting to four, the patient should exhale to a count of four. The shoulders mustn't rise during this exercise. Patients who have shortness of breath or rapid breathing regularly should be evaluated by a physician.